CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Banded Activation Warm Up on the Rig (lat pulldowns, facepulls, Shoulder Mobility, etc.) Then 3x:
5-10 kip swings (building to hips to bar)
10 Hollow Rocks
20 foot pedals
5 Leg swings each way
Gymnastics
PullUp/Dip Complex (AMRAP – Reps)
10 Minute EMOM
Min 1: 2+ Pull Ups
Min 2: 2+ Dips
*For those with Strict movements, choose number of reps you can maintain throughout
**Use bands/boxes for assistance and choose a number that challenges you
***If you successfully complete the protocol 2 weeks, add 1 rep to each.
****STRICT MOVEMENTS***
Metcon
Metcon (AMRAP – Reps)
12x 30 sec max reps, 30 sec rest
Rotate through:
-Calorie Bike
-Alternating DB Snatch (50/35)
-Box Jumps (24/20″)
-Bar Muscle Ups